15 Healthy Snacks For Energy During Pregnancy

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Congratulations on your conception – but there is more to pregnancy than meets the eyes, therefore, the need to know about healthy snacks for energy during pregnancy. Pregnancy and fatigue are inseparable – and in dealing with this fatigue, there are healthy snacks for energy.

Pin image of healthy snacks for energy during pregnancy

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As a first-time mom, you must desist from the consumption of sugar or foods rich in sugar, processed foods, and foods that contain caffeine. Besides, these foods might seem to give energy but they end up increasing your blood sugar which later falls and makes you more tired than before.

Foods rich in complex carbohydrates and proteins are a great source of energy and also provide the needed nutrients for the body and maintain blood sugar levels.

So, you need not bother yourself with how to remain energized because there are several healthy snacks for energy during pregnancy. Besides boosting your energy, these snacks are also high in nutritional values which are beneficial to both you and the baby.

Tips For Choosing Healthy Snacks For Energy During Pregnancy

The following tips will help you choose and make your healthy snacks;

  • Choose a balanced snack containing a combination of carbohydrates, proteins, and healthy fats for energy during pregnancy. This keeps you full for a longer time without feeling hungry.
  • Also, you should have a variety of healthy snacks and drinks readily available. These options could be plain yogurt, nuts, cheese, fresh fruits, and some others depending on your cravings.

There should be a plan in place when choosing snacks for energy during pregnancy. The following are the requirements:

*first trimester – no need for additional calories, 

*second trimester – between 300 to 350 additional calories, 

*and third trimester – 500 and above calories.

Healthy Snacks For Pregnant Women

These natural foods are known to help boost your energy level during pregnancy. Check them out and learn how to maintain fatigue-free life during pregnancy;


Photo of a woman drinking water - one of the healthy liquids for energy during pregnancy

Water is oftentimes not regarded as food but it’s sure one of the best sources of energy for pregnant women. So, staying hydrated while pregnant is one of the best ways of maintaining your energy.

The blood is mainly composed of water and as such helps to distribute nutrients to the body. However, the feeling of fatigue is a major sign of dehydration. As a woman, it is recommended to take 8 to 12 glasses of water daily during pregnancy. You should take more water because your body is producing amniotic fluid.

Also, poor water consumption during pregnancy can lead to preterm labor and the risk of urinary tract infection (UTI)

Interestingly, you could spice up your water if you find it challenging drinking plain water. You could add lemon, mint, lime, or slices of cucumber. So, if you want to maintain steady energy during pregnancy – drink plenty of water.

Nuts And Seeds

Photo of nuts and seeds; amazing healthy snacks for energy during pregnancy

Snacking on nuts and seeds can help to maintain your energy level throughout the day. Nuts are rich in fiber and proteins (which keep you full for a longer period), healthy omega-3s fatty acid (for brain-boosting), and magnesium (for protein synthesis).

Examples of these are walnuts, almonds, pumpkin seeds, sunflower seeds, and pistachios. Also, dried fruits like cranberries, apricots, and raisins help to boost the intake of nutrients such as potassium, iron, fiber, and carbohydrate.


Anemia is a common occurrence in pregnancy especially during the last trimester when the body is preparing for birth and a lot of blood is produced. Since anemia makes you tired – the natural fruit sugar present in mangoes can help you to maintain a higher energy level.

Besides, mangoes are rich in folate – this helps to prevent birth defects. Also, mangoes contain Vitamin C which helps the body to absorb the energy-boosting effects of foods that are rich in iron. Such iron-rich foods include; beans and lean red meat.


Photo of spinach in a bowl; a healthy snack for energy during pregnancy

Looking for food rich in iron? Then you should consider consuming more spinach in pregnancy. Iron helps to distribute oxygen all around the body – and deficiency of iron in the body can bring about the feeling of tiredness.

So, it is recommended to take 30 mg of iron daily during pregnancy of which only 6.4mg can be gotten from one cup of boiled spinach. Therefore, in complimenting the deficiency – pregnant moms must continue taking their prenatal vitamins.

Healthy Filling Snacks

The following food suggestions are healthy filling snacks that you could consider for energy during pregnancy, check them out;

Baked Irish Potatoes Garnished With Toppings

Potatoes are another healthy filling snack choice during pregnancy. They are rich in folate, potassium, and iron – the potato skin contains insoluble fiber which can help during constipation. Besides helping to circulate oxygen in the body, it also plays a great role in brain development.

Also, it contains Vit C – which better helps the body to absorb iron. For the topping – you could consider using a sprinkle of chives and nonfat yogurt rather than using sour cream or butter.

Oven-Baked Sweet Potato Chips

Potato chips (baked)

This is another healthy filling snack to help you address your craving for something crunchy. Also, its preparation is easy. Besides, you could have it coated with sugar and a pinch of cinnamon before baking (this makes the chips low in fat and sodium).

It also comes with some nutritional benefits which include; potassium, fiber, Vitamin A, B6, and C. This is easy to make and a healthy filling snack for pregnant moms.

Cheese And Apple

An apple daily keeps you away from the doctor, including pregnant women. Apples are rich in insoluble fiber (which helps fight constipation) and soluble fiber (which reduces cholesterol). So, these fibers will help to keep you full.

Also, you could garnish the apple with some protein-rich cheese to make it more enticing. However, it is advisable to buy organic apples since the regular ones might have some pesticide residue on their body.

Energy Foods And Drinks

Here, emphasis shall be on healthy energy drinks that pregnant moms can consider. The following, in addition to water, are healthy energy drinks for pregnant moms

Coconut Water

Coconut water is rich in potassium, electrolyte, magnesium, and chlorides. Also, it is rich in calcium, fiber, riboflavin, and Vitamin C. coconut water prevents dehydration and helps in restoring salts that are lost while sweating. Besides, coconut water contains micro-minerals that can help in lowering blood pressure.

Fresh Fruit Juices

Fresh orange juice for example is a good source of energy during pregnancy. This juice is rich in Vit C, nutrients like folate, and other antioxidants – that help to boost the baby’s immunity. Besides, orange fruit juice is rich in potassium – which helps to maintain electrolytes and fluid in the body.  

However, it is advised to avoid processed and packaged juices as they may contain high sugar, artificial flavors, and added preservatives. Other suggested juices are pineapple juice, apple juice, carrot juice, and some other types.

Herbal Tea

You shouldn’t be scared consuming this as it does not contain caffeine (whose intake can lead to the risk of miscarriage). Herbal tea is rich in antioxidants and can reduce the occurrence of morning sickness.

Also, some will help to regulate contractions during labor while some are rich in potassium, Vitamin A, C, and K. However, it is advisable to check with your doctor or read through the manufacturing ingredients before using a herbal tea.


Smoothies help boost your energy. You could use milk or yogurt as a base – you could then add berries, bananas, or other fruits (in a frozen state, though optional). Also, you can add some peanut butter (for proteins), cocoa powder (gives its taste without becoming very sweet), protein powders, some leafy veggies like spinach for folate – which boosts energy.

Natural Energy Boosters Food For Pregnant Women

Photo of a woman eating healthy snacks during pregnancy

The following are natural energy boosters’ food suggestions that you could consider to help you overcome fatigue during pregnancy;


This energy booster is filled with essential nutrients for a healthy pregnancy. These nutrients include folate, calcium, fiber, and antioxidants that help to fight diseases. Also, it contains Vit C which will help your body to absorb all the iron when it’s eaten with foods rich in iron (like brown rice or wheat pasta).

Dried Beans And Lentils

The dried beans and lentils are an excellent source of proteins with about 15gramms per cup. These foods are also rich in fiber – which helps combat constipation. Besides, a cup of cooked lentils would supply 50 percent of your daily folate requirement. They could also be added to salads, rice dishes, or other meals that are compatible with them.



These are rich in potassium and serve as a natural energy booster for a pregnant woman. So, for those nauseating, it’s easy on their stomach. So, you could eat directly, slice into cereals, or use yogurt, berries, etc when making smoothies.

Lean Red Meat

The daily iron requirement doubles during pregnancy, and as such, it is important to supplement with other foods that are rich in iron. The deficiency of iron in the body during pregnancy would often result in tiredness. So, lean red meat serves as a good source of iron and this is easily absorbed by the body.

Here are some further considerations of healthy snacks for energy during pregnancy;

  • Oatmeal, walnuts, and raisins
  • Boiled egg and crackers
  • Salmon
  • Fish and seafood
  • Iron-fortified cereals
  • Chocolate and fruit
  • Apples
  • Sweet potatoes
  • Poultry
  • Cheese
  • Milk

Foods and snacks listed here are not the only healthy snacks for energy during pregnancy – there are still many more. So, choose what you are comfortable with and that energizes you

Final Thoughts

Staying healthy (baby inclusive) during pregnancy should be the ultimate goal of every mom-to-be. Pregnant moms must pay attention to what they eat and make sure that they are getting enough calories especially now that they are making a baby.

So, reading through healthy snacks for pregnant women, healthy filling snacks, energy foods and drinks, and natural energy boosters for pregnant women – you can decide on the type of healthy snacks for energy to be taken from time to time.

Lily & The MBH Team
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